Sunday, 03.22.20

Keep those posts and videos coming to the Facebook group 🙌🏻

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Coach Allie explaining todays program

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WARMUP:

Amrap 5
5 cat/cow stretch
5 t-spine rotations (each side)
5 child’s pose ‘rock backs’
5 glute bridge
5 good mornings

into,
Amrap 5
10 alt. lateral lunges
10 air squats
10 shoulder taps
10 mountain climbers
10 alt. superman

 

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A1. DB Single Arm Bench x 8 reps x 5 sets each side; rest = A2 BETWEEN
A2. Single Arm Single Leg DB Deadlift x 8 reps x 5 sets each side
superset back and forth through the 5 sets each movement
B. “Backpack” workout
1 min Run
10 inch worms
10 cart wheels (remove back pack)
100′ bear crawl
10 inch worms
1 min run
rest 2 minutes x 5 rds

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NO Equipment:

A1. Push Up x 10 reps (choose set up to make harder or easier per athlete)
A2. Implement RDL x 10 reps x 6 sets of A Supersets
B. “Backpack” workout
1 min Run
10 inch worms
10 cart wheels (remove back pack)
100′ bear crawl
10 inch worms
1 min run
rest 2 minutes x 5 rds

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Cool Down:

“PVC or Broomstick Cooldown”
A. 100 high pulls
B. 50 pass throughs
C. 1 min PVC kneeling shoulder stretch each side
*Optional spend two minutes in PVC OHS

 

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